| 600 |
1 X { |
| 1 X |
600 |
Warm-Up |
(Choice) |
Choice Warm Up |
50% Effort |
|
| 750 |
3 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
75 |
Swim |
(Backstroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Backstroke) |
All Out |
90% Effort |
|
| 750 |
3 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
75 |
Swim |
(Backstroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Backstroke) |
All Out |
90% Effort |
|
| 750 |
3 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
75 |
Swim |
(Backstroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Backstroke) |
All Out |
90% Effort |
|
| 750 |
3 X { |
| 1 X |
50 |
Swim |
(Freestyle) |
Relaxed |
60% Effort |
| 1 X |
75 |
Swim |
(Backstroke) |
Strong |
70% Effort |
| 1 X |
100 |
Swim |
(IM) |
Fast |
80% Effort |
| 1 X |
25 |
Sprint |
(Backstroke) |
All Out |
90% Effort |
|
| 300 |
1 X { |
| 1 X |
300 |
Warm-Down |
(Choice) |
Easy Warm Down |
50% Effort |
|
| Total Yards: 3900 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |